Training log week 11/12 – The calm before the storm

My goal for the next 12 weeks is to get fitter, lose some weight and body fat while maintaining as much muscle as possible, doing as little cardio as possible and eating as much as possible so my body doesn’t go in starvation mode or metabolism adaptation. I will be reverse dieting until I reach the highest possible daily calories that I can hold while still managing to achieve this goal.

Here’s my recap for week 11.

Workouts

This week’s goals:

  • 5x HIT workouts with Freeletics Bodyweight.
  • 2x 1x weight training workouts with Freeletics Gym.
  • 3x cardio sessions.
  • 2x yoga sessions.

The Freeletics Bodyweight coach took it again easy on me this week but I just realized that this was the calm before the storm because I have Hell Days next week. Nevertheless I got some easy workouts this week so I added one extra weight training workout with Freeletics Gym.

I did two low intensity steady state cardio sessions this week: I walked to the city and had breakfast at Starbucks before work. On Sunday I added one high intensity interval training cardio session with Freeletics Running: I did BASTET and also added an extra 1K run.

For rehabilitation I did one session of full body stretching and foam rolling at the beginning of the week. On Friday I came home and did a yoga and meditation session with Yoga Girl. It felt really good after a long and tough week.

NUTRITION & MACROS

This week’s goals:

  • Meal prep and cook at home every day.
  • Stay at the same calories and macros like this week: 40%C-30%P-30%F.
  • Hit my calories and macros.
  • 4 meals per day.


Diet was on point this week. I cooked and prepped most of my meals so it’s easy to fit it into my calorie and macro goals. I went out for dinner to a restaurant on one of the evening but I chose a macro-friendly meal which was thai minced beef salad with sticky rice, plus it’s also my favorite thai dish so winning! 🙂

My cheat meal this week was a small tuna pizza for lunch on Friday, it was my 4 year anniversary at the company that I work at and my work-BFF’s last day at work before her vacation so we kind of celebrated. 🙂

I am usually following the 80/20 diet rule: eating healthy 80% of the time and indulge 20% of the time. The 20% is typically once a week so I count this week’s pizza in this. This works best for me. It helps me avoid binge eating and cravings.

RESULTS

  • Week 1:
    • -0,9 kg; +0,2% body fat; -0,5% muscle; -4 cm lost overall
    • 40%C-20%F-40%P
  • Week 2:
    • -1,1 kg; +0,5% body fat; -0,8% muscle; -4 cm lost overall
    • 45%C-25%F-30%P
  • Week 3:
    • No new measurements
    • 45%C-25%F-30%P
  • Week 4:
    • -1,4 kg; -1% body fat; +0,3% muscle; -6 cm lost overall
    • 50%C-25%P-25%F
  • Week 5:
    • -1,1 kg; -0.9% body fat; +0,3% muscle; -4 cm lost overall
    • 50%C-25%P-25%F
  • Week 6:
    • -1 kg; -1% body fat; +0,4% muscle; -7 cm lost overall
    • 50%C-25%P-25%F
  • Week 7:
    • -2,6 kg; -2% body fat; +0,6% muscle; -13 cm lost overall
    • 40%C-30%P-30%F
  • Week 8:
    • -2,4 kg; -2% body fat; +0,5% muscle; -13 cm lost overall
    • 40%C-30%P-30%F
  • Week 9:
    • -2,9 kg; -2% body fat; +0,4% muscle; -16 cm lost overall
    • 40%C-30%P-30%F
  • Week 10:
    • -2,4 kg; -1,6% body fat; +0,3% muscle; -15 cm lost overall
    • 40%C-30%P-30%F
  • Week 11:
    • -3,1 kg; -1,6% body fat; +0% muscle; -17 cm lost overall
    • 40%C-30%P-30%F

It’s amazing how good progress is when sticking to my calories, macros and workouts. My body seems to like this training combination with Freeletics and healthy cooked food.

NEXT WEEK’S GOALS

  • Meal prep and cook at home every day.
  • Stay at the same calories and macros like this week: 40%C-30%P-30%F.
  • Hit my calories and macros.
  • 4 meals per day.
  • Hell Days with Freeletics Bodyweight: 6x HIT workouts, 3 training days with 2 workouts.
  • 2x cardio sessions.
  • 2x rehab/yoga sessions.

One more week to go! 😀

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